Do you feel like popping an Ambien is the only way to squeeze in a few hours of sleep? Lack of sleep can seriously mess with your health, causing stress, poor concentration, slower reaction times, and more.
Instead of relying on over-the-counter drugs, try natural sleep aids and some lifestyle changes. These are less likely to have side effects and can help improve your sleep patterns.
Read on to find out which sleep tips could work for you.
When your body temperature drops, you’re more likely to feel sleepy. Take a hot bath or shower right before bed. Once you’re done, your body will start cooling off significantly, making you drowsy.
Use this drowsiness to your advantage and head straight to bed. You might just fall asleep as soon as your head hits the pillow!
To make your bath even better, try using essential oils with lavender. Lavender can relax your muscles and slow your heartbeat, which helps promote deep sleep.
Power naps are another thing people swear by. These short naps can be quite beneficial. However, they can’t replace the 6-8 hours of sleep your body actually needs. Napping during the day might mess up your natural sleep-wake cycle, known as the circadian rhythm. So, try to avoid napping, no matter how tempting a quick 20-minute rest seems.
If the typical 24-hour daily routine doesn’t work for you due to longer work hours, house chores, or too much screen time, you might want to consider the 28-hour day concept. This newer idea offers more flexibility by giving you 20 hours of awake time and 8 hours of sleep. While it may be tricky for those with a regular 9 to 5 job, the shift in work culture due to the pandemic might make this more feasible for some.
Physical exercise can also positively impact your sleep. A 30-minute moderate to high-intensity workout during the day, preferably in the morning, helps your body relax and recuperate at the end of the day. Exercising 4-5 times a week can regulate blood pressure, lower your heart rate, and improve cardiovascular health, all of which help your body feel relaxed and improve your sleep.
Where and how you sleep matters too. Creating a safe and comfortable environment is crucial for good quality sleep. Here are some tips:
You’ve probably heard this a lot, but it’s worth repeating: get rid of your electronics before bed. The light from smartphones, tablets, and e-book readers interferes with your sleep by reducing melatonin production, the hormone responsible for sleep. Try to have a no-device policy 30 minutes before bed and stick to it. Leave your phone on a dresser rather than a side table, shut off your laptop, and turn off the show you were watching.
Once you make these lifestyle changes, you’ll likely see an improvement right away.
A friend once recommended a neat trick. Instead of setting an alarm, use a timer. It tricks your mind into thinking you have more time to sleep and helps record your sleep cycle.
For those who find alarms stressful and wake up at odd hours to check the time, ditching the clock might be a good idea.
These sleep hacks and natural aids can help get your sleep cycle back on track. To further support your sleep, consider trying herbs for sleep, like those found in Chill Pill.
Chill Pill is a mix of herbs designed to replicate the effects of melatonin. Made with a special formula of herbs and GABA, Chill Pill promotes deep sleep. Pair these sleep tips with three Chill Pills every night before bed to experience natural, refreshing sleep.